A:
6 sets of 5 Banded Bent Over Barbell Row
6 sets of 3 High Box Jumps
Start a new round of both exercises every 90sec.

B:
For Time:
10-9-8-7...-1 Clusters
Run 200m

Time cap: 20min.

Level 1: 30/20kg
Level 2: 35/25kg 
Level 3: 42.5/30kg

ENDURANCE

3 sets of:
2000m Row/Bike x2/Ski
2min rest

Target: Keep the same average pace from a week ago
(time/500m for row/ski OR time/1000m for bike)

If you are coming the first time: find your steady target pace.

MONDAY
STRENGTH: Rows / WOD: 10-9-8-7...-1 Clusters
ENDURANCE: Threshold training on a device

TUESDAY
WOD: Long STEADY pace workout
OLY: Snatch + Overhead Squats

WEDNESDAY
STRENGTH: Clean / WOD: 4 Rounds with Clean and Pull-ups
GYMNASTICS: Handstand

THURSDAY
STRENGTH: Front Rack Holds / WOD: Sets of different exercises on 20 reps
STRENGTH: Back Squats + Bench Press + Accessory:  DB Flys + Row

FRIDAY
STRENGTH: Snatch / WOD: "Karen"

SATURDAY
STRENGTH: Tempo Deadlift / WOD: AMRAP with Clean

A:
Every 90sec. for 15min do:
1 Muscle Snatch (light bar) + 1 Power Snatch + 1 Squat Snatch

B:
15-12-9-6-3 reps for time of:
Snatches @Light
Burpee Box Jump-overs

Level 1: 25/15kg
Level 2: 30/20kg
Level 3: 35/25kg